In each pumpkin, there are many minerals, vitamins, and organic acids that are good for your health. Additionally, pumpkins are rich in tryptophan – the protein building blocks necessary for the functioning of nerve cells.
In 100g of pumpkin, there is 85-91% water, 85-170 kJ of energy, 0.9g of protein, 5-6g of carbohydrates, 0.8g-2g of fat, and 3.3-11g of sugar. It also contains B vitamins and some good fatty acids such as beta-carotene, linolenic acid, and linoleic acid.
To make the most of the nutritional value of pumpkins, you can try the following delicious dishes.
Pumpkin and Beef Soup
Ingredients
– Beef: 50g
– Pumpkin: 40g
– Shallot: 1 small bulb
– Coriander
– Bone broth
– Butter: 1 tablespoon
– Fresh cream: 1 tablespoon
– Seasonings: cooking oil, salt, and seasoning powder
Directions
– Finely mince the beef. Peel the pumpkin and dice it into small pieces, then mince it. Finely chop the shallot.
– Melt the butter in a hot pan, add the finely chopped shallot and stir-fry until fragrant.
– Add the minced beef and stir-fry together with the shallot, then add the minced pumpkin and continue stir-frying.
– Next, pour the bone broth into the pot and simmer the pumpkin and beef soup until tender over low heat.
– Transfer the soup to a blender and blend until smooth. Then pour the pureed soup back into the pot, bring it to a boil again, season to taste, add coriander, and turn off the heat. Scoop the soup into a bowl, add a tablespoon of fresh cream, and it’s ready to enjoy.
Pumpkin and Peanut Soup
Ingredients
– Pumpkin: 150g (about 1/2 small pumpkin)
– Peanuts: 50g
– Onion leaves: 2 sprigs
– Purple onion: 1 bulb
– Seasonings: seasoning powder, salt/pepper
– Cooking oil: 1 teaspoon
Directions
– Use a peeler to remove the skin of the pumpkin, then rinse it clean and drain.
– Cut the pumpkin into bite-sized pieces, about 1.5-2 fingers in length.
– Peel and rinse the purple onion, then slice it thinly. Remove the roots and wilted leaves from the onion leaves, wash them clean, and chop them finely. Rinse the peanuts once with water and remove any defective ones, then crush them with a pestle.
– Place a pot on the stove, add 1 teaspoon of cooking oil and the thinly sliced purple onion, and stir-fry until fragrant. Add 1 liter of water and the crushed peanuts.
– Cook over medium heat for about 5 minutes until the water boils, then skim off any impurities. Add the pumpkin into the pot and continue simmering for another 8-10 minutes. Season with 1/2 teaspoon of salt and 1 tablespoon of vegetarian seasoning powder.
– Cook for another 2 minutes until the soup boils again, adjust the seasoning to taste, then ladle the soup into a bowl. Sprinkle a little black pepper and finely chopped onion leaves on top to make the dish more attractive. Now you can enjoy the soup.
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